Weight training in midlife isn’t just helpful—it’s vital. As we age, we naturally lose muscle mass, especially the fast-twitch (type II) fibers that support power, balance, and strength. My programs are designed to counteract that process with a smart, progressive approach to lifting that supports healthy body composition, builds strength, and improves bone density. You’ll train in a way that protects your joints, challenges your muscles, and keeps you strong for the long haul—so you can keep doing what you love for decades to come.

Building strength takes more than just showing up—it takes a plan that grows with you. That’s where progressive overload comes in. You’ve probably heard the advice to “just lift heavy”—but strength isn’t something we rush. It’s built layer by layer. Jumping into heavier lifting without a solid foundation can lead to injury, burnout, or missed progress. That’s why my programming is built around progressive overload in 4-week blocks in 12 week phases that meet you where you are and move you forward safely. Each phase is designed to gradually increase challenge while reinforcing good form, stability, and confidence. With weekly workouts, expert check-ins, and live coaching, you’ll build strength that’s sustainable, smart, and designed for your real life. You’ll get expert guidance through check-ins, live video coaching, and support that goes beyond the gym—with nutrition and lifestyle protocols designed to help you feel strong, energized, and capable in every season.

As we move through midlife, maintaining bone density, joint integrity, and muscular strength becomes non-negotiable—but here’s the good news: impact training can help. By introducing safe, progressive forms of impact like jumping, hopping, or light plyometrics, we stimulate bone growth, improve balance, and build the kind of resilience that translates to everyday strength and confidence. For women navigating hormonal shifts, this kind of training is a powerful way to support long-term health and reduce the risk of osteoporosis and falls. It’s not about high-intensity chaos—it’s about smart, intentional movement that supports your body now and well into the future.

In midlife, preserving power is essential for everyday stability and confidence. As we age, we gradually lose fast-twitch (type II) muscle fibers—a process known as powerpenia—which increases the risk of falls and injuries. My programs include thoughtfully designed plyometric exercises that safely and progressively train your body to maintain and build power—what we often call “reactivity” in the athletic world. With tailored workouts and expert guidance, you’ll improve balance, boost coordination, and strengthen the muscle fibers that keep you steady, strong, and ready for anything.

Whether you’re lifting at home or in the gym, the optional live Zoom sessions bring personal coaching straight to you. These one-on-one calls give you real-time feedback on your form, help you make adjustments on the spot, and answer your questions as they come up. It’s like having a coach by your side—making sure every rep counts and you feel confident in how you’re moving.

Prefer to train on your own terms? My self-paced programs offer a clear, intentional path to building strength through progressive overload—without the need for coach check-ins. These programs are ideal if you want structure, science-backed programming, and the flexibility to move at your own pace. Once purchased, your workouts are delivered straight to your account so you can start right away. You’ll need access to dumbbells, a barbell, bench, squat rack, pull-up bar, and a plyo box (ranging from 6” to 24”). Exercises are easy to modify based on your setup—and if you’re looking for more support or a plan tailored to your equipment, check out my 2- or 3-day subscription options.

Follow your custom strength plan, track any kind of movement, and connect directly with Sarah for coaching and support—all in the app. Simple to use, built to fit your life, and designed to help you feel stronger every step of the way. The app makes it easy to log all your activity in one place since it easily connects with your iWatch or Fitbit.

Track progress without the obsession. Weigh in weekly to understand your fluctuations. Success isn't linear - it's a process, and many things affect our body weight such as travel, excess carbs, day in a woman's cycle, stress, etc.

Track your body composition progress by uploading photos, measurements, and weight with weekly check-ins.

With a subscription-based program, you get direct access to Sarah for coaching and support—right inside the app. Post videos for feedback, share your wins, talk through challenges, and get answers to your questions, all in one place.